Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

3 min Air Bike (:30 easy, :20 mod, :10 fast)

-into-

6:00 AMRAP

3 Inch Worms

5 Shoulder Press (empty bar)

10 Alternating V-Ups

Movement prep/Workout prep

1 set:

5/4 Calorie Air Bike (at workout pace)

1 Wall Walk

Strength upper

Shoulder press (4 Rounds for weight)

4 sets of 10 Shoulder Press (build in weight)
Athletes will be strict pressing for 4 sets of 10 reps. This is much harder

to game plan then the previous 3-5 reps. Stay conservative early on and

don’t let athletes burnout within the first few “warm up’ sets. Athletes

should establish a strong rack position when stepping back with the

weight. Barbell must be in contact with the shoulders/upper torso when

performing each rep. Athletes should keep the core braced and avoid

using any assistance from the legs for reps. Cue athletes to breathe into

a braced core and exhale when pressing. If athletes have discomfort in

their lower back while pressing, allow them to adjust to dumbbells or go

from a bench when pressing.

Workout

“Honey, You’ve never looked better” (Time)

Freedom (Rx’d)

For time:

50/40 Calorie Echo bike

15 Wall Walks

50/40 Calorie Echo bike

Independence

For time:

40/32 Calorie Echo Bike

10 Wall Walks

40/32 Calorie Echo Bike

Liberty

For time:

30/24 Calorie Echo Bike

10 Wall Walks (half way)

30/24 Calorie Echo Bike

Limited equipment

For time:

500m Run

15 Wall Walks

500m Run

Large class option

Teams of 2

100/80 Calorie Air Bike

30 Wall Walks

100/80 Calorie Air Bike
Target time: 8-10 minutes

Time cap: 14 minutes

Large Class Target Time: 14-16 minutes

Large Class Time Cap: 20 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()